21 Effective Plank Exercises To Strengthen Your Body

Have you ever tried plank exercises? Whether you try isotonic, isometric, plyometric or calisthenics yoga , each type of exercise uses the plank in some form or the other. Here are 21 best variations of this amazing exercise that you can include in your workout regimen to get that slim, sculpted, and strong body.

Let’s have a look at the 21 effective Plank Exercises:

The plank is a balance and core conditioning exercise that involves maintaining a difficult position for extended periods of time. Here are the plank exercises:

1. Plank:

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This is the traditional plank, which is done on your arms. Though it is the most basic form of plank, it still works out your total integrated body. The most important things to keep in mind while doing this are that your hands should be directly underneath your shoulders, and your body should be in a straight line. Here is how to do the traditional, basic plank:

Get down on your hands and knees with your arms straight and hands placed on the floor directly under your shoulders. Your arms should form a straight line from your shoulders to the hands.

Now, push your body up by lifting your knees such that now you are resting on your hands and the balls of your feet.

Keep your back straight and your tush aligned with the entire body, in a line.

Do not strain your neck and keep the abs engaged by sucking the belly button in.

2. Forearm Plank:

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The Forearm Plank is also known as the Dolphin Pose in yoga. As the name suggests, this variation of plank is done on your forearms. This works exactly like the Plank, but it also targets your upper back and shoulder muscles additionally. To do the forearm plank correctly, follow these instructions:

Start by taking the Plank position. Keep your abs tight, back straight, shoulders, back and body in a line.

Make sure your hands are underneath your shoulders.

Now, bend your elbows and lower yourself on your forearms, first left and then right.

Adjust the line of your body. Make sure your elbows are underneath your shoulders and your abs tight.

3. Side Elbow Plank:

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The Side Elbow Plank is a variation of the Forearm Plank. It is also done as a beginner’s version of the Side Plank. Though this variation puts slightly more pressure on your shoulders, it is easier to balance in the Side Elbow Plank.

Start with the Forearm Plank, and make sure your form is correct as it is very important.

Slowly and steadily lift your right arm and start turning such that your weight is balanced on your left side, and your right side is up towards the ceiling. Your front should be facing sideways.

Now raise your right arm up towards the sky and stack your right foot on the left foot.

18. Reverse Plank:

The Reverse Plank targets your glutes, shoulder muscles and the upper back muscles.

Sit on the floor with your legs in front of you and place your hands behind you, hip-width apart.

Using your arms to support your weight, lift your butt off the floor until your body is in a straight line from the shoulders to the feet. This is the Reverse Plank.

19. Reverse Plank With Leg Lift:

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The Reverse Plank with Leg Lift intensifies the work your core does to stabilize you into the Reverse Plank position.

Sit on the floor and lift yourself in the reverse plank position.

Now, slowly lift one leg up and hold. Make sure your raised leg is straight.

Beginners should start with keeping their knees bent while doing the Reverse Plank because they might find it difficult to balance on one straight leg.

20. Plank With Donkey Kicks:

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The Plank with Donkey Kicks is excellent for targeting the gluteus muscles and for toning and lifting that booty.

Get down on your hands and knees with your hands in line with your shoulders. If you are a beginner, stay on your knees. But if you are intermediate or advanced, raise yourself into a plank.

Lift one leg and curl it towards the sky by bending at your knees. This is your position.

The movement you have to do is pulse that leg up and back, up and back. Try small, little pulses but squeeze the butt well with each pulse.

Do 12-15 pulses and then start kick your leg out. The movement is curl and kick, curl and kick.

Do with the other leg too.

21. Halfway Plank:

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Halfway Plank is an isometric move in which you hold a move in its halfway position. It is great for toning the triceps and the lats.

Get into the plank position.

Now bend your elbows and lower into a triceps push-up.

Hold that position for 15 breaths and then push yourself up in the plank.

Plank Exercise Benefits:

The plank targets your entire body. It strengthens and tones the arms, and your upper back muscles. You must have heard that doing crunches won’t do anything for you if you have loads of fat around your belly. Planks help you in burning that fat, and at the same time strengthen your core. The key is to suck in your belly button to keep your abdominals tight. When you do that, you actively engage your core. Your core muscles and stabilizers have to work very hard to keep you in that straight Plank. Another thing that the plank does is to get a straight line in your body. The plank helps in correcting your posture by straightening your spine, and improving the hunched shoulders.

These are 22 amazing plank exercises that tone and strengthen your entire body. For each and every exercise, make sure that your hands stay under your shoulders and your abs stay tight. Include these moves in your workout because a workout without Planks is just incomplete! Include these exercises in your regular workout to enjoy all these benefits of plank exercise.